Ingredients

Pastry

175g rolled oats

50g plain flour

50g butter, cut into small cubes

3 tbsp cold water

2 handfuls dried beans or uncooked rice

Filling

200g frozen spinach, drained

2 large eggs, beaten

300ml reduced-fat milk

75g feta cheese, cut into small cubes

25g Parmesan cheese

Salt and pepper to taste

Method

1 To prepare the pastry, place the oats and flour in a food processor and blend until the mixture resembles flour. Add butter and whiz until it looks like coarse breadcrumbs. With the motor running, add the water and pulse until the dough forms a ball. Wrap the dough in cling film and refrigerate for at least 30 minutes.

2 Preheat oven to 200C/180C fan/Gas Mark 6.

3 Roll the dough out on a floured surface and place in a 22cm loose-bottomed quiche tin. Trim the edges. Prick the pastry with a fork.

4 Place a sheet of greaseproof paper over the pastry and pour in enough beans or rice to cover the bottom in an even layer.

5 Bake for 15 minutes.

6 Meanwhile, prepare the filling by combining all the ingredients except the Parmesan in a large jug.

7 Take the pastry out of the oven, and remove greaseproof paper and beans/rice. Place the tin back into the oven for another 5 minutes. Remove and set aside. Lower the oven to 190C/170C fan/Gas Mark 5.

8 Pour the filling into pastry case, and sprinkle with Parmesan.

9 Bake for 25-30 minutes or until golden. Let the quiche stand for 5 minutes before serving.

Nutritional info per 100g: 177kcal, 742kJ, 7.4g protein, 9.2g fat, 17.2g carbohydrates, 1.7g fibre

Quiche Lorraine

This French pie used to be filled with a cream and egg custard to which bacon was added. Cheese was a later addition.

Ingredients

Pastry

125g plain flour

125g wholewheat flour

75g butter, cut into cubes

8 tbsp ice cold water

2 handfuls dried beans or uncooked rice

Filling

125g back bacon, cut into small dice

375ml reduced fat milk

2 eggs, lightly beaten

75g cheddar cheese, grated

Freshly ground black pepper

Method

1 Place the flour and butter into a food processor, pulse until the mixture resembles coarse breadcrumbs. With the motor running, add the water until the dough forms a ball. Wrap the dough in cling film and refrigerate for at least 30 minutes.

2 Fry the bacon in a non-stick pan for a couple of minutes. Drain and set aside.

3 Preheat the oven to 200C/180C fan/Gas Mark 6.

4 Roll the dough out on a floured surface and line the 22cm loose-bottomed quiche tin. Trim the edges. Prick the bottom of the base with a fork. Place a sheet of greaseproof paper over the pastry and pour in enough beans or rice to cover the bottom in an even layer.

5 Bake for 15 minutes.

6 Meanwhile, prepare the filling by combining all the ingredients except the cheddar in a large jug.

7 Take the pastry out of the oven, and remove greaseproof paper and beans/rice. Place the tin back into the oven for another 5 minutes. Remove and set aside. Lower the oven to 190C/170C fan/Gas Mark 5.

8 Pour the filling into pastry case and sprinkle with cheddar.

9 Bake for 30 minutes or until golden. Let the quiche stand for 5 minutes before serving.

Nutritional information per 100g: 213kcal, 889kJ, 9.5g protein, 12g fat, 17.7g carbohydrates, 1.1g fibre